Tag Archives: ME Squat

Max Effort Squat/Dead 2/27/15

Not my best day, but I’m not sure what to do to fix my pulling.

Warmup

Modified agile 8

Deadlift off 4″ blocks (conventional)

135×5

185×3

225×3

275×3

315×3

335×3

355×1

365×1

385×1

405xmiss

405×1

I should be able to pull more than this.

RDL

45×5

135×5

225×5

235×5

245×5

Leg press

2pps x 15

3pps x 15

3×15 @ 3pps+10

Pull thru superset with pull down abs

2×10 @150, 2×12 @ 150


Max Effort Squat, 2/18/15

Sat in traffic for nearly an hour on my way to the gym.  I was frustrated, because I was already on a pretty tight schedule.  I’m pretty sure I didn’t have as bad a day as the guy in the accident that caused the backup, though.

Warmup

Modified Agile 8, rolling around on the floor, stretching, wandering around the gym trying to find the right collars for the specialty bar

SSB Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

225+chain x 2

245+chain x 1

265+chain x 1

275+chain x 1

This is my least favorite lift.  The SSB throws me forward and really makes me use my upper back to stay tight, and I just hate doing them.  I’m also not good at them.  I used one set of chain, which adds about 40 pounds at the top, and nearly deloads at the bottom.  I was planning to use 2 sets, but the SSB was hard enough with one.  My PR on this is 300, so today I hit 315 at the top, so we’ll take it, as using accommodating resistance on these makes them suck even more than normal.  Also – if you see stars at the end of a rep, it was probably a maximal effort.

Reverse hypers superset with Incline situps

2×10

Since I had limited time, just did this and got out. Sometimes that’s the way things go.


Max Effort Squat, 1/22/15

Off day, so the goal was hit a triple PR and be done with it.

Low Box Squat

2×3 @ 45

95×3

135×3

185×3

225×3

255×3

275×3

295×3

320×3 (PR)

45 degree hyper

3×12

Pull Down Abs

2×12 @ 150


Max Effort Squat/Dead 11/9/14

Warmup

Modified Agile 8

Chain Suspended Good Morning

45×5

95×3

135×3

185×3

205×3

225×3 (PR)

245×1

255×1

265×1

275×1 (PR)

285xmiss

RDL

45×5

135×6

3×8 @ 225

StepUp

2×12

45 Degree Hyper

BW x 10

3×6 @ +45

Pull Down Abs

120×12

3×15 @ 140


Max Effort Squat, 11/2/14

Today was probably my first not completely awesome training day in a while, but I still broke two PRs, so we’ll take it.  I got a ton of sleep last night, too.

Warmup

Modified Agile 8, rolling around on the floor, various stretching.

Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

245×3

275×3

315×3 (PR)

335×1

355×1

365×1 (PR)

275×5

RDL

45×5

135×5

3×5 @ 230

I did 225×8 last week, so I’m not sure why these were so far off.  I guess I’ll chalk it up to an off day.

1 Leg Press

2×10

45 degree hyper

3×12

Pull down abs

130×15

2×12 @ 140

Reverse Hyper

2×8 @ 90

 


Training, 6/3/14, ME Squat

Chain Suspended Good Mornings

45×10

95×3

135×3

185×3

205×1

225×1

245×1

255×1

265xmiss

I’ve never done these before, because I never had a gym with an EliteFTS rack with a chain hook, and never had chains that would hold a bar.

Leg Press

1ppsx20

2ppsx15

3ppsx15

4ppsx15

5ppsx8

I had my feed 3/4 of an inch from the edges of the foot plate, and 3 inches from the top, angled at 14.8 degrees, so I would hit the lower inner vastus medialis.  Bro.

45 degree hyper

3×12

Side bends

2×12

Prowler Dragging

 


Training, ME Squat, 4/5/14

Early on a Saturday.

Low Box Squat

3×3 @ 45

95×3

135×3

185×3

225×3

245×3

275×3

295×1

315×1

335×1

SLDL

45×5

135×5

155×5

175×5

185×5

Step Up (TKE)

2×8

Band GMs ss w/ side bends

Lt band x 2 x 15; 25 x 2 x 10


Max Effort Squat, 2/27/14

Good day today.

Low Box Squat

45×5

95×3

135×3

185×3

225×3

245×3

265×3

275×3

295×1

315×1

325×1

Felt really good; was focused on the mental set up – every rep the same.

RDL

45×8

4×5 @ 135

Step Up

2×8

Band GM superset with situps

2×10

No treadmill, I have too much work to worry about.  If I get home early, I’ll go for a walk tonight with my Sheltie.


Training, 10/3/13

Safety Squat Bar Low Box Squat (pins in hole 2)

2×5 @ 45

95×3

135×3

185×3

225×3

245×1

265×1

275×1

Hack Squat Machine (bro)

Sled x 10

2×5 @ 135

45 degree back extension

2×15

Incline situp

2×8

Prowler dragging

90 lbs down and back, forwards down, backwards back

180 lbs x 2 down and back, forwards down, backwards back.

 

 


Training 9/17/13

Low Box Squat (hole 3)

2×5 @ 45

95×3

135×3

185×3

225×3

275×3

315×3

335×3 (PR)

355×1

365×1

Good Morning

3×8 @ 135

GHR

4,4,4,3

Side bend

2×10 @ 25

 


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